Thu 22nd Nov 2018 at 7:00pm by sheppardmk

Run > General

Not good
cold

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Time
34:16
Miles
4.49
Min/mi
7:38
Pacing
46%
WAVA
66.07
Stride(cm)
121
Cals
432
Cadence
174
BPM
136
%MHR
79.8
B/mi
1042
Asc(m)
22
Surface
Road

Notes & Comments

Thursday Night 7.2k

Split Summary
===
1) 1km - 5:15(5:15/km) 134/147bpm 64cal 11.42/13.4kmph
2) 1km - 5:04(5:04/km) 132/142bpm 61cal 11.84/12.77kmph
3) 1km - 4:47(4:47/km) 132/146bpm 58cal 12.53/13.37kmph
4) 1km - 4:35(4:35/km) 131/139bpm 55cal 13.1/14.54kmph
5) 1km - 4:27(4:27/km) 132/156bpm 51cal 13.49/15.12kmph
6) 1km - 4:40(4:40/km) 151/181bpm 66cal 12.85/13.94kmph
7) 1km - 4:30(4:30/km) 151/159bpm 64cal 13.35/15.62kmph
8) 0.23km - 59(4:11/km) 151/153bpm 13cal 14.33/14.21kmph

5:15 5:04 4:47 4:35 4:27 4:40 4:30 59

Pace

26%

10%

21%

28%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:06	1:06	8:52	110 64-135	975	172 170-174
0.25	2:12	1:06	8:48	137 133-141	1206	172 170-174
0.38	3:59	1:46 +50	14:09	138 134-143	1954	174 170-180
0.50	5:05	1:07	8:53	142 139-145	1261	172 170-174
0.63	6:47	1:42 +43	13:35	139 137-145	1887	172 170-176
0.75	7:52	1:05	8:37	139 139-140	1198	173 170-174
0.88	9:43	1:51 +52	14:46	136 128-142	2008	168 116-176
1.00	11:25	1:42 +43	13:36	128 114-136	1742	173 168-174
1.13	12:30	1:05	8:42	125 118-132	1088	174 172-178
1.25	13:29	59	7:53	129 126-130	1017	173 170-178
1.38	14:26	57	7:35	130 128-132	986	172 172-174
1.50	16:53	2:27 +1:33	19:40	129 127-131	2537	177 174-178
1.63	17:55	1:02	8:12	137 130-141	1124	175 172-176
1.75	18:56	1:01	8:12	138 136-146	1131	175 172-178
1.88	21:04	2:08 +1:14	17:02	125 116-131	2130	173 116-178
2.00	22:50	1:46 +50	14:05	127 117-136	1788	174 116-182
2.13	24:55	2:05 +1:09	16:42	127 116-133	2120	178 176-182
2.25	25:48	53	7:08	132 125-135	941	179 176-180
2.38	27:43	1:55 +1:02	15:17	134 132-136	2047	178 174-180
2.50	28:42	59	7:53	136 134-139	1073	179 172-182
2.63	30:59	2:17 +1:25	18:12	120 92-148	2184	177 116-182
2.75	31:55	56	7:29	135 123-147	1010	180 178-184
2.88	33:51	1:56 +1:06	15:30	134 127-148	2078	177 116-182
3.00	34:47	56	7:31	142 135-156	1067	179 174-184
3.13	36:30	1:43 +51	13:40	134 125-140	1832	181 178-186
3.25	37:28	58	7:41	146 138-153	1122	178 170-182
3.38	39:01	1:33 +38	12:25	142 134-148	1764	170 116-182
3.50	40:45	1:44 +47	13:55	151 139-179	2102	179 176-182
3.63	41:44	59	7:48	171 161-180	1335	180 178-182
3.75	43:54	2:10 +1:18	17:19	151 139-160	2616	176 116-184
3.88	44:49	55	7:23	154 145-159	1137	180 180-182
4.00	45:45	57	7:32	151 150-155	1138	180 178-182
4.13	47:52	2:06 +1:20	16:51	153 151-154	2579	182 180-186
4.25	49:22	1:30 +32	12:01	149 146-153	1790	181 178-184
4.38	51:17	1:55 +58	15:21	150 149-151	2302	182 178-190
4.49	52:06	49	6:53	150 149-153	1033	181 180-184

Heart

136/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

174 (190 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	66.0	177	4.5	32:40	8:27
Walk	25.2	113	0	14:23	7:51:50
Pause	8.8	-	-	5:03	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:08	48.72%	More
800m	3:33	7:09	57.73%	More
1km	4:27	7:09	60.17%	More
Mile	10:06	10:06	44.99%	More
5k	35:45	11:30	43.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:51	6:51	66.30
5km	23:05	7:26	67.02
5M	38:27	7:41	65.69
10km	48:33	7:49	65.04
10M	1:20:51	8:05	64.64
Half	1:48:00	8:15	63.58
20M	2:49:59	8:30	64.01
Mara	3:47:03	8:40	63.90

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